How to Set and Achieve Your Running Goals for 2024
Written on
Chapter 1: Introduction to Running Goals
As I embark on a new year, I'm excited to establish fresh running objectives and share my strategy for achieving them. My primary focus will be trail running, and I plan to adhere to a more structured training regimen than I have in the past. Additionally, I aim to enhance my running skills by immersing myself in literature, listening to experts, and mastering proper running techniques. I have curated a collection of insightful articles that I intend to read thoroughly and implement in my training. (Refer to the list linked at the conclusion of this article.)
How do you effectively set running goals?
In my professional life, I utilize the SMART framework to break down tasks into manageable parts, ensuring efficient delivery. (You can find a link to my previous article on this topic below.) SMART stands for Specific, Measurable, Achievable, Relevant, and Time-Bound.
Chapter 2: Applying SMART to Running Goals
Section 2.1: Specific Goals
To achieve success, goals must be precise. For instance, I want to consistently read non-work-related books.
Section 2.2: Measurable Progress
Measuring your progress is crucial for accountability. My aim is to read around two books monthly.
Section 2.3: Achievable Objectives
Realism is key—commit to spending 30 to 60 minutes reading a few times a week before turning on the TV.
Section 2.4: Relevant Motivation
It's vital to have the right materials accessible; I plan to avoid work-related books.
Section 2.5: Time-Bound Deadlines
The target completion date for this goal is December 2024.
For my running pursuits this year, I intend to set incremental goals that support each other, starting with increasing my running consistency.
Goal 1: Establishing a Strong Base
Specific: I aim to enhance my running regularity.
Measurable: I plan to run over 100 kilometers each month.
Achievable: This is realistic with three to four consistent runs weekly.
Relevant: Establishing a solid foundation will prepare me for future running challenges.
Time-Bound: My target is to maintain this for at least eight months of the year.
Sometimes, I prefer to interpret the "R" in SMART as "Realistic" rather than "Relevant." Can I realistically meet this goal alongside my other commitments? This objective centers on developing a robust base amid varying training plans.
To stay accountable, I track my progress visually. I have a small whiteboard in my kitchen where I record my kilometers after each run. Throughout the month, I check how many kilometers I have left compared to the remaining days, allowing me to adjust my runs as necessary. While I could monitor my distance through a fitness app, I find that having a tangible reminder is more motivating. Each morning, as I prepare my coffee, the whiteboard prompts me to consider my next run and how it fits into my schedule.
Goal 2: Preparing for the Great Ocean Road Half Marathon
Specific: I aim to complete the Great Ocean Road half marathon.
Measurable: My goal is to finish in under 2.5 hours.
Achievable: I will prepare using a 12-week training plan.
Relevant: With my work-from-home schedule and basketball as my only other sport, I have ample time to train. Given the course's hills, I'll need to integrate hill runs into my training.
Time-Bound: The race is set for May 2024.
As I approach the race in 12 weeks, I'm starting my training plan this week. Although various online tools exist, I prefer to have my plan printed out for visibility, marking my completed runs in green and missed ones in pink. This method provides me with clear accountability.
The training regimen I am following is adapted from the plan I used for the Run Larapinta event, which I found on the corresponding website. I've modified it to include rest days on Sundays and Thursdays, accommodating my work-from-office days. Tuesdays are reserved for moderate runs since I have basketball practice on that day.
Keep in mind the importance of the "R" in SMART—ensuring that your running plan aligns with your lifestyle is crucial.
Goal 3: Competing in the Trail Running Series
Specific: I plan to participate in three trail run events.
Measurable: My goal is to complete all three, aiming for a time better than my Great Ocean Road finish.
Achievable: I will create a training plan for after the half marathon.
Relevant: Again, with my work-from-home arrangement and basketball as my sole sport, I have the time. These races are spaced over three months, so I must avoid scheduling conflicts and ensure I include trail runs on weekends.
Time-Bound: The events will take place in June, July, and August 2024.
That's my roadmap for 2024—clear and focused intentions articulated through SMART goals. Now, it's time to lace up my shoes and hit the trail. 🏃♀️
Are you currently setting new running goals? I'd love to hear about them!
Thank you for reading! If you've enjoyed this article and wish to contribute to Run With Intention, please check out our community and express your interest in the comments section. Don't forget to explore our additional resources!